Vertical Diet Macro Calculator

The Vertical Diet is a fitness, nutrition, and overall lifestyle developed by pro powerlifter Stan Efferding. The aim of the diet is to improve athletic performance and reduce the risk of injury. The diet centers around a few key principles:

1) consume a large variety of nutrient-dense foods
2) eat frequently throughout the day
3) drink plenty of water
4) get adequate sleep
5) train hard

Stan Efferding is a pro powerlifter, bodybuilder, and strongman. He is also a successful businessman and entrepreneur. Stan has been lifting weights for over 30 years and has won numerous titles, including the World’s Strongest Man.

The ideal amount of protein intake will vary depending on individual factors such as activity level, weight, and muscle mass. The general guideline is to consume 1 gram of protein per pound of bodyweight.

There are many great sources of protein, but some of the best include lean meats, fish, eggs, dairy, and protein replacement shakes.

This depends on your current goals. Carbohydrates are fuel for the body so if you are training hard you may want to increase your carb intake. However, if you are cutting weight often cutting out carbs is an easy way to stay in a caloric deficit.

Again, this will depend on individual factors such as activity level and weight. A good guideline is to consume 0.5 grams of fat per pound of bodyweight. You may increase or decrease this amount depending on if you are cutting or bulking.